Crosstrainer 5 min.Light squat 5*5Light deadlift 5*5Calf raise 3*20Leg extension 3*10Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.

Exercise bike 5 min.Light squat 5*5Light deadlift “romanian style” 5*5Leg press 3*10 / 1*50Pull through 1*20 Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20Leg raises 1*20

Crosstrainer 5 min.Light bench, wide grip 5*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*10Biceps 1*10 Calf raise 3*20Leg extension 3*10Crosstrainer 5 min.

Crosstrainer 5 min.Military press with chains 10*5 Chest press with chains 3*10 / 4*5Kettlebell military press 4*10Peck deck 2*10Pull ups 3*5Pull down machine 2*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10Biceps curl 3*10

Crosstrainer 5 min.Light squat 5*5Light deadlift 5*5Calf raise 3*20Leg extension 3*10Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.

Crosstrainer 5 min. Squat 5*5 Deadlift 5*5 / 10*1   Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises with 1*20

Crosstrainer 5 min.Light bench, wide grip 5*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*10Biceps 1*10 Calf raise 3*20Leg extension 3*10Crosstrainer 5 min.

Crosstrainer 5 min.Speed bench with chains 2*10 / 2*5 / 9*3Bench with METAL JACK shirt 3*5-2 (no touch) / 3*1 (no touch) / 1*1 (touch)Tate press 3*20 Pull ups 3*5Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Pull down machine 2*10

Crosstrainer 5 min.Light squat 5*5Light deadlift 5*5Calf raise 3*20Leg extension 3*10Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.

Crosstrainer 5 min.Light bench, wide grip 5*10Chest supported row 1*10Lat pulls straight bar 1*10Rear delt 1*10 Peck deck 1*10Biceps 1*10Calf raise 5*10Leg extension 3*20Crosstrainer 5 min.